Leg Workout with Sadie Meyer (she/her)

Workout: 
1A. Barbell Back Squat (High or Low Bar): Every 2:00 x 6 sets 
Note: Warm-up to 70% 1RM.

• Sets 1-2: 75% 1RM x 4 reps 
• Sets 3-4: 80% 1 RM x 4 reps 
• Sets 5-6: 85% 1RM x 4 reps 

 Rest 2:00
 
2A. Smith Machine Reverse Lunge: 3 sets x 6-8 reps (heavy) 
2B. Banded KB Front Squat: 3 sets x 12 reps (moderate/heavy) 
Rest 2:00
 
3A. DB Goblet Squat: 3 sets x 8 reps (heavy), then drop weight 50% and perform another 8 reps
3B. Leg Curl Machine: 3 sets x 15 reps (moderate/heavy) 
Rest 2:00
 
4A. Barbell Walking Lunges: 4 sets x 8 reps/leg (heavy) 
4B. Leg Extension Machine: 4 sets x 15 reps 
Rest 2:00

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT